Bonani Charles Hyrox Result

Dive into this athlete’s performance at 2024 Washington - North American Championships using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

USA USA Flag Men 25-29 #103025 01:31:45 49th in AG | Top 71.0% 311th | Top 62.7%
+00:50
46:07
Run Total
+00:07
05:46
Avg. Lap
-00:41
04:05
Best Lap
-00:50
38:07
Workout Total
-00:07
04:45
Avg. Workout
-00:01
07:35
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Bonani Charles's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Bonani Charles's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Bonani Charles's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Bonani Charles's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 04:10. Check the detail of the improvement plan below.

01:50 Potential Improvement 44.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:50 46:07 to 44:17 44.0%
Rowing 01:01 05:54 to 04:53 24.4%
Sled Pull 00:33 05:39 to 05:06 13.2%
Ski Erg 00:17 04:47 to 04:30 6.8%
Burpees Broad Jump 00:17 05:54 to 05:37 6.8%
Wall Balls 00:12 06:57 to 06:45 4.8%
Sled Push 00:00 02:38 to 02:38 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Sandbag Lunges 00:00 04:21 to 04:21 0.0%

Splits Time

Bonani Charles Perfect Race
Splits Total Average Total
Running 1 04:05 00:00 04:46 -00:41 00:00 +00:00
Ski Erg 04:47 04:05 04:33 +00:14 04:46 -00:41
Running 2 05:09 08:52 05:14 -00:05 09:19 -00:27
Sled Push 02:38 14:01 03:07 -00:29 14:33 -00:32
Running 3 05:46 16:39 05:44 +00:02 17:40 -01:01
Sled Pull 05:39 22:25 05:21 +00:18 23:24 -00:59
Running 4 05:49 28:04 05:42 +00:07 28:45 -00:41
Burpees Broad Jump 05:54 33:53 05:55 -00:01 34:27 -00:34
Running 5 05:56 39:47 05:54 +00:02 40:22 -00:35
Rowing 05:54 45:43 04:57 +00:57 46:16 -00:33
Running 6 07:31 51:37 05:43 +01:48 51:13 +00:24
Farmers Carry 01:57 59:08 02:20 -00:23 56:56 +02:12
Running 7 05:26 01:01:05 05:42 -00:16 59:16 +01:49
Sandbag Lunges 04:21 01:06:31 05:33 -01:12 01:04:58 +01:33
Running 8 06:28 01:10:52 06:27 +00:01 01:10:31 +00:21
Wall Balls 06:57 01:17:20 07:11 -00:14 01:16:58 +00:22
Roxzone 07:35 01:31:45 07:36 -00:01 01:31:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Charles Bonani's performance in the 2024 Washington - North American Championships showcases a balanced profile with a strong inclination towards running, as indicated by his total running time being significantly faster than average. His overall rank places him in the top 68% of all athletes and the top 71% in his age group, reflecting a competitive performance but also highlighting areas for improvement. Charles demonstrates a commendable start, with his first running segment being notably faster than average, suggesting an aggressive and strong start. However, some segments like the Rowing and Sled Pull reflect a need for improvement in strength and endurance aspects. His roxzone time is exceptionally good, indicating minimal rest and swift transitions between exercises, suggesting high overall fitness and good race strategy execution.

Segments to Improve:

  • Rowing: To improve rowing time, focus on enhancing cardiovascular endurance and leg strength. Incorporate interval training on the rower, alternating between high intensity and recovery periods. Additionally, leg presses and deadlifts can build the necessary leg power. Technique-wise, ensure a strong leg drive followed by a lean back and powerful arm pull. Practicing rowing drills focusing on each phase of the stroke can also refine efficiency.
  • Sled Pull: This segment requires both strength and technique refinement. Implement weighted sled drags and pulls in training to mimic race conditions. Work on building core strength with planks and farmer's walks to improve stability during the pull. Focusing on a low body position with a strong, consistent pull will also enhance efficiency in this segment.
  • Burpees Broad Jump: To improve performance here, focus on plyometric exercises such as box jumps and broad jumps to increase explosive power. Burpee drills, emphasizing speed and efficiency in the jump and push-up phases, should be incorporated into workouts. Endurance training can also help maintain a high level of performance throughout this exhausting segment.
  • Wall Balls: Increasing shoulder and leg strength can significantly improve wall ball efficiency. Incorporate shoulder presses and squats into the strength routine. Practice wall balls with varying weights to adapt to maintaining form and power over longer periods. Focus on the efficiency of the squat and throw motion to conserve energy.
  • Ski Erg: To enhance performance in the Ski Erg segment, build upper body strength through pull-ups and lat pulldowns. Include high-intensity interval training (HIIT) on the Ski Erg to improve cardiovascular endurance specific to the movements of this exercise. Technique adjustments, such as maintaining a consistent pace and focusing on powerful downward strokes, can also contribute to better times.

Race Strategies:

  • Pacing: Given Charles' strong start, maintaining a steadier pace throughout the early running segments could help conserve energy for strength-focused exercises. Implementing strategic pacing, where effort is balanced across running and strength segments, can lead to overall time improvement.
  • Transitions: Although Charles excels in transitions, further refinement can always contribute to shaving off crucial seconds. Practicing quick transitions between exercises in training, focusing on minimizing rest and efficiently moving to the next station, can enhance performance.
  • Strength and Endurance Balance: Incorporating more balanced training that equally emphasizes strength, endurance, and technique can help improve weaker segments. Tailoring workouts to address specific weaknesses while maintaining running performance is crucial.
  • Mental Preparation: The mental aspect of racing, especially in enduring and overcoming challenging segments, should not be overlooked. Visualization techniques and setting micro-goals throughout the race can help maintain focus and motivation.

By addressing these identified areas of improvement with targeted training and strategic race planning, Charles Bonani can expect to see significant enhancements in his future Hyrox race performances.

Similar Athletes
Philip Paul 2023 Glasgow 01:31:37
Schröder Kay 2024 Hamburg 01:31:32
Ellis Jeremy 2024 Birmingham 01:32:13
Bakker Javier 2024 London 01:31:24
Walter Jonathan 2023 London 01:31:51
Roca Manuel 2024 Bilbao 01:31:26
Latch Barry 2023 London 01:31:47
Lill Aidan 2024 Perth 01:32:12
Guidi Marco 2024 Rimini 01:31:55
Mccann Damien 2024 Brisbane 01:31:20

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